One Pan Butter Chicken (low FODMAP)

1 Hour prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-2

Butter chicken is wonderfully flavorful and “exotic” and oh so easy to make! Once you’ve made this recipe, you’ll never need to do takeout butter chicken again. This butter chicken has all the rich flavor of the classic recipe without any of the FODMAPs. Serve it over basmati rice or, even better, serve it over roasted vegetables for a lower starch version. Any way you serve it, this creamy, flavorful dish is sure to please the whole family.

Ingredients: Marinade

2 pounds boneless skinless chicken thighs cut into bite-size pieces

1 cup lactose-free yogurt

1 tablespoon fresh ginger, peeled and grated

1 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC15 for 15% discount)

1/2 teaspoon black pepper

Ingredients: Sauce

2 tablespoons garlic-infused olive oil

1 teaspoon Smoke N Sanity Essence of Garlic Salt

2 tablespoons fresh ginger, peeled and grated

2 teaspoons garam masala (Indian spice available in most stores and on Amazon)

2 teaspoons smoked paprika

1 8-ounce tomato sauce

2 tablespoons tomato paste

1/2 cup heavy cream

3 tablespoons salted butter

Cilantro, chopped, for serving

Directions

(1) Prepare: Chop the chicken.

(2) Prepare the marinade: In a medium bowl combine the yogurt, ginger, garlic salt, and pepper. Add in the chicken and stir to coat. Put it in the refrigerator and let it marinate for one hour. (Don’t marinate much longer than an hour or the chicken can get mushy.)

(3) Cook the chicken: Heat a large skillet over medium-high heat. If the oil sizzles when you add a piece of chicken, the pan is ready to cook the chicken. Add it in one layer and cook until the chicken is just cooked through about 8 minutes. The chicken and marinade will release liquid while cooking. When the chicken is just cooked through, remove it from the heat and remove as much of the liquid as possible—so the sauce doesn’t get diluted.

(4) Season the sauce: Stir in the ginger, garam masala, smoked paprika, and salt and let it cook for one more minute. Add in the tomato paste, tomato sauce, butter, and heavy cream. Stir and let cook for a few minutes to thicken.

(5) Plate and serve: Serve the chicken over steamed basmati rice. Sprinkle with fresh cilantro.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Keto-friendly version

Serve the butter chicken and sauce on top of roasted veggies, and skip the rice altogether. You won’t miss it!

To roast the vegetables, toss 4 cups of chopped broccoli, Brussels sprouts, and carrots with 2 tablespoons olive oil, 1 teaspoon cumin, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Roast in a 400-degree F oven for 20 minutes, tossing once or twice during cooking, until the vegetables have gotten tender and a bit charred.

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